Ināʻoe i manaʻoʻo ka testosterone wale nō kahi mea e pono ai nā kānaka, ua hewaʻoe. ʻOiaiʻo testosterone ka mua o ka hormone male, nā wāhine a me ka pono-testosterone hoʻi. Ma waena o kāna mau hana he nui, he mea koʻikoʻi ka testosterone no ka pono o ka hana holokino. ʻO kaʻoiaʻiʻo,ʻo ia kekahi o nā momona momona nui loa i loko o ke kino kanaka. A e like me keʻano o nā moʻo, e loaʻa i nā wāhine heʻumikūmālima a he 20 mau haʻawina haʻahaʻa o ka testosterone ma mua o nā kāne.
Ma keʻano leʻaleʻa, he mau ala maʻalahi no nā mea a pau e hoʻonui i ko lākou mau testosterone i keʻano, a ma keʻano, e puhi i ka momona.
1.ʻokiʻoki i nā meaʻala a me ka hoʻoponoponoʻana
I ka wā eʻai aiʻoe i nā meaʻai sugary a iʻole nā kāpili i hoʻoheheʻeʻia,ʻo kāu insulin a me ke koko sugar pick up, e ho'ēmi ana i kāu mau haʻawina testosterone. Eʻaiʻuʻuku i nā mea i hoʻoponoponoʻia, nā mea i hoʻoponoponoʻia a me nā meaʻai e like me ka iʻa, nā hua, nā nū, nā pīni, a me nā meaʻai. Eia pū kekahi, hoʻohui i nā hua a me nā huaʻai i loko o kāu mau meaʻai-i nā mea kanu e like me ka broccoli a me nā lauʻeleʻele e like me ka'ōniʻi maikaʻi loa no ka hoʻonuiʻana i ka testosterone.
2. E hoʻonui i kou pilina o nā momona maikaʻi
I kēia manawa,ʻikeʻoe i ka momonaʻaʻole ia heʻenemi wale nō -ʻo ia keʻano momona āu eʻai ai e pili ana i kou olakino (a me kou kaumaha). E koho i nā flax maikaʻi, kaʻaila, a me ka pīnika, nā avocados, a me nā iʻa. E noʻonoʻo e hoʻokomo i kahi kīla flax a iʻole ka waihonaʻaila iʻa i kāu meaʻai. ʻO kēia mauʻano momona he mea nui ia i ka production testosterone; Makemakeʻoe e loaʻa 20 a 30% o kāu mau caloric e hālāwai me kēia mau momona maikaʻi.
3. E hōʻemi i kou waiʻona wai
ʻO ka hapanui o mākou e hauʻoli i ka aniani nani o ka waina a iʻole i kekahi mau cocktails i kēia manawa, akāʻo ka meaʻoiaʻiʻo kēia: hiki i ka waiʻona ke pilikia i nā hana kūlohelohe maoli, e like me ka hana testosterone. ʻOiai ka meaʻawaʻawaʻole i ka lāʻaʻole ia e pōʻino, hiki ke hoʻololi hou i ka hana o kāu kino o testosterone.
No laila, inā e ho'āʻo anaʻoe e puhi i ka momona a loaʻa ka maʻi, e hoʻoholo i kāu inu lama.
4. Maiʻoluʻoluʻoe i ka moe
ʻAʻoleʻoe,ʻaʻoleʻoe wale nō ke kanaka ma ka honua aʻo nā'ōlelo a ka CDC no ka loaʻaʻana ma kahi o 7 hola moe i ka pōʻaʻole e pili! He mea nui ka hiamoe i ke kūkuluʻana i kaʻiʻo a me ka momona kūpono e like me kāu mau hana. Nui nā hanana nui i ka wā e hiamoe aiʻoe e kōkua ai i kou kino e ola hou, mālama i kahi olakino maikaʻi a ikaika. ʻO ka skimping ma ka hiamoe e kāohi ai i ka hana testosterone a kou kino a hoʻoulu i nāʻano cortisol-e hoʻokomo i kou kino i ka momona ma mua o ke ahi.
5. E hōʻoia iāʻoe e loaʻa ana i nā huamāmā a me nā mineral
Hoʻohui i ka meaʻai olakino me ka mīkini , ka magnesium , a me ka Vitamin D :ʻo kēia mau meaʻekolu a me nā minela ikaika e hoʻonui i ka hana testosterone a hoʻonui i kou koina hale, me ka mea nui no kouʻano a me kou nānāʻana i ka manaʻo. ʻO ka B6 kekahi huaʻona'ē aʻe i heluʻia no kāna mea nui i ka hana testosterone a me kāna hana hoʻonani palekana.
6. E hoʻonui i nā kaumaha
ʻO nā haʻawina pōkole, nā hana koʻikoʻi he kī nui no ka hoʻonuiʻana i kāu hana testosterone a me ke kūkuluʻana i ka muscle. E ho'āʻo i nā hana hana HIIT i loko o nā'ōpiopio pōkole o ka hoʻolālā kiʻekiʻe.
E kaumahaʻoe me kou mau ana; ʻaʻole e kaumaha ka mea e hōʻeha aiʻoe iāʻoe iho, akā, no ka kaumaha nui loa he mea nui loa ia. ʻO kēia haʻahaʻa kaumaha ka mea e hoʻonui ai i kāu mau kūmole testosterone -ʻo keʻano, kōkua iāʻoe e puhi i ka momona a kūkulu i kaʻiʻo.
E ho'āʻo i kēia mau hanaʻeono e hoʻonui i kou mana momona aʻaʻoleʻole -ʻaʻoleʻoe e ulu i ka paʻakikī a lilo paha i ke kino i ka pō, akāʻoe, eʻikeʻoe iāʻoe iho eʻoi aʻe ka ikaika a me ke aho!